Smoothies for Good Health by Stacy Michaels Read Free Book Online Page A
Authors: Stacy Michaels
non-fat frozen yogurt
1 cup low-fat (1%) milk
1/2 cup thawed frozen grape juice concentrate (undiluted)
1-1/2 teaspoons lemon juice
Directions
Combine the ingredients in a blender and blend until smooth.
Pour into eight glasses and serve immediately.
Nutrition Information
Calories: 123
Total fat: 0.5g
Saturated fat: 0.5g
Protein: 3g
Carbohydrate: 26g
Cholesterol: 2mg
Fiber: 0.5g
Sodium: 58mg
Dessert Smoothies
THE RECIPES
Berry Spice Pops
Lemon Strawberry Pops
Little Lemon Basil Pops
Avocado Lime Pops
Jungle Pops
Kiwi Strawberry fod
Banana & Chocolate Chip Pops
Dreamy Orange Creamy Pops
Citrus Mango Pops
Raspberry Layered Pops
Purpilicious Pops
Berry Spice Pops
Makes 4 pops
Ingredients
1 cup frozen mixed berries
1/2 cup sugar
1 teaspoon grated lemon peel
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup vanilla fat-free no-sugar-added frozen yogurt
Pop molds with lids
Directions
Combine the berries, sugar, lemon peels, cinnamon and nutmeg in a small saucepan then bring to a boil over medium heat.
Mash the hot berries with a fork then cook and stir for 2 minutes. Let cool to room temperature.
Strain the berries into a medium bowl using a fine-mesh sieve and discard the seeds.
Combine the berries and frozen yogurt in a blender or food processor and blend until smooth.
Pour the mixture into molds, cover with lids, then freeze for 8 hours or until firm.
To remove the pops from the molds, place the bottoms of the pops under warm running water until loosened, then press firmly on the bottoms to release. (Do not twist or pull the lids).
Tip
You can use either fresh or frozen mixed berries in this recipe. The flavors work with any combination of berries.
Note
If using paper or plastic cups or molds without lids, cover each cup with a small piece of foil. Freeze the mixture for 2 hours before inserting the pop sticks through the center of the foil.
Nutrition Information
k/fo"cen Calories: 160
Total fat: 2.5g
Saturated fat: 1.5g
Protein: 2g
Carbohydrate: 36g
Cholesterol: 10mg
Fiber: 1g
Sodium: 30mg
Lemon Strawberry Pops
Makes 4 pops
Ingredients
1 cup frozen strawberries
1 cup fat-free (skim) milk
1/2 cup plain non-fat yogurt
1 tablespoon sugar
1 tablespoon lemon juice
4 (5-ounces) paper or plastic cups or pop molds
4 pop sticks
Directions
Combine the strawberries, milk, yogurt, sugar and lemon juice in a blender or food processor and blend until smooth.
Pour the mixture into cups, cover the top of each cup with a small piece of foil, and freeze for 2 hours.
Insert the sticks through the center of the foil and freeze for 6 hours or until firm.
To serve, remove the foil and peel away the paper cups or gently twist the frozen pops out of the plastic cups.
Nutrition Information
Calories: 60
Total fat: 0g
Saturated fat: 0g
Protein: 4g
Carbohydrate: 12g
Cholesterol: 0mg
Fiber: 1g
Sodium: 55mg
Little Lemon Basil Pops
Makes 16 pops
Ingredients
1-1/4 cups plain non-fat Greek yogurt
1/4 cup milk
Juice and grated peel of 1 lemon
2 tablespoons sugar
2 tablespoons chopped fresh basil
Ice cube trays
Pop sticks
Directions
Combine the yogurt, milk, lemon juice and peel, sugar and basil in a blender or food processor and blend until smooth.
Pour the mixture into the ice cube trays and freeze for 2 hours.
Insert sticks and freeze for 4 to 6 hours or until firm.
To remove the pops from the trays, place the bottoms of the ice cube trays under warm running water until loosened and press firmly on the bottoms to release. (Do not twist or pull the sticks.)
Nutrition Information
Calories: 20
Total fat: 0g
Saturated fat: 0g
Protein: 2g
Carbohydrate: 3g
Cholesterol: 0mg
Fiber: 0g
Sodium: 10mg
Avocado Lime Pops
Makes 6 pops
Ingredients
1 avocado,
1 cup low-fat (1%) milk
1/2 cup thawed frozen grape juice concentrate (undiluted)
1-1/2 teaspoons lemon juice
Directions
Combine the ingredients in a blender and blend until smooth.
Pour into eight glasses and serve immediately.
Nutrition Information
Calories: 123
Total fat: 0.5g
Saturated fat: 0.5g
Protein: 3g
Carbohydrate: 26g
Cholesterol: 2mg
Fiber: 0.5g
Sodium: 58mg
Dessert Smoothies
THE RECIPES
Berry Spice Pops
Lemon Strawberry Pops
Little Lemon Basil Pops
Avocado Lime Pops
Jungle Pops
Kiwi Strawberry fod
Banana & Chocolate Chip Pops
Dreamy Orange Creamy Pops
Citrus Mango Pops
Raspberry Layered Pops
Purpilicious Pops
Berry Spice Pops
Makes 4 pops
Ingredients
1 cup frozen mixed berries
1/2 cup sugar
1 teaspoon grated lemon peel
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup vanilla fat-free no-sugar-added frozen yogurt
Pop molds with lids
Directions
Combine the berries, sugar, lemon peels, cinnamon and nutmeg in a small saucepan then bring to a boil over medium heat.
Mash the hot berries with a fork then cook and stir for 2 minutes. Let cool to room temperature.
Strain the berries into a medium bowl using a fine-mesh sieve and discard the seeds.
Combine the berries and frozen yogurt in a blender or food processor and blend until smooth.
Pour the mixture into molds, cover with lids, then freeze for 8 hours or until firm.
To remove the pops from the molds, place the bottoms of the pops under warm running water until loosened, then press firmly on the bottoms to release. (Do not twist or pull the lids).
Tip
You can use either fresh or frozen mixed berries in this recipe. The flavors work with any combination of berries.
Note
If using paper or plastic cups or molds without lids, cover each cup with a small piece of foil. Freeze the mixture for 2 hours before inserting the pop sticks through the center of the foil.
Nutrition Information
k/fo"cen Calories: 160
Total fat: 2.5g
Saturated fat: 1.5g
Protein: 2g
Carbohydrate: 36g
Cholesterol: 10mg
Fiber: 1g
Sodium: 30mg
Lemon Strawberry Pops
Makes 4 pops
Ingredients
1 cup frozen strawberries
1 cup fat-free (skim) milk
1/2 cup plain non-fat yogurt
1 tablespoon sugar
1 tablespoon lemon juice
4 (5-ounces) paper or plastic cups or pop molds
4 pop sticks
Directions
Combine the strawberries, milk, yogurt, sugar and lemon juice in a blender or food processor and blend until smooth.
Pour the mixture into cups, cover the top of each cup with a small piece of foil, and freeze for 2 hours.
Insert the sticks through the center of the foil and freeze for 6 hours or until firm.
To serve, remove the foil and peel away the paper cups or gently twist the frozen pops out of the plastic cups.
Nutrition Information
Calories: 60
Total fat: 0g
Saturated fat: 0g
Protein: 4g
Carbohydrate: 12g
Cholesterol: 0mg
Fiber: 1g
Sodium: 55mg
Little Lemon Basil Pops
Makes 16 pops
Ingredients
1-1/4 cups plain non-fat Greek yogurt
1/4 cup milk
Juice and grated peel of 1 lemon
2 tablespoons sugar
2 tablespoons chopped fresh basil
Ice cube trays
Pop sticks
Directions
Combine the yogurt, milk, lemon juice and peel, sugar and basil in a blender or food processor and blend until smooth.
Pour the mixture into the ice cube trays and freeze for 2 hours.
Insert sticks and freeze for 4 to 6 hours or until firm.
To remove the pops from the trays, place the bottoms of the ice cube trays under warm running water until loosened and press firmly on the bottoms to release. (Do not twist or pull the sticks.)
Nutrition Information
Calories: 20
Total fat: 0g
Saturated fat: 0g
Protein: 2g
Carbohydrate: 3g
Cholesterol: 0mg
Fiber: 0g
Sodium: 10mg
Avocado Lime Pops
Makes 6 pops
Ingredients
1 avocado,
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